Do What I Do

Have you ever heard of ‘monkey see, monkey do’? While you may not have monkeys in your house, you might have some children watching and hearing everything you do and say. Children tend to mimic their role models in many different ways so it is essential that we as adults, and role models, display behaviors that we wish to see in our children.

Watch What You Eat

Even the youngest of children know that a cookie tastes better than whatever is for dinner. But as role models, it is vital that we eat healthy alongside our children. It isn’t fair when children are told to eat fruits and veggies and we are snacking on chips and candy.

Plan meals and learn about new foods as a family, but don’t ban the sweets. This only increases the appeal for them for the entire family. Always remember that moderation is key. Make eating healthy fun and the norm in your home.

Stay Physically Active

Children are naturally wiggle worms. Most of the time they can’t sit still for long. It is important to burn off that extra energy in children so they sleep better at night and wake up well-rested.

Do things together to stay physically active. We shouldn’t just sit on the couch, watch television, or get hypnotized by an iPad---nor should our children..Now is a great time to make a New Year’s resolution to be a better play partner for our kids. Play games outside, go to the playground, set up an obstacle course in the house or just jump around like any young child does, but together! Your children will love that you are being silly with them and you will get everyone’s hearts pumping! Listen to a sample of this fun tune from Choosy Kids, Do What I Do, and make up your own moves together to the song. Get creative!

Brush Two Times a Day Together

Brushing teeth is something that is learned, especially from others doing it. Make it a point to brush your teeth together, for two minutes, two times a day. Most children younger than 8 will need help properly brushing their teeth, so make it a fun game so you can reach those molars and tight spaces in small mouths.

Get into a habit with children that after using the bathroom and washing hands, brushing their teeth should be next on their to-do list. Get creative when teaching children about brushing. You can listen to music while you brush to make it more fun. Choosy Kids has plenty of songs about brushing that are two minutes or more in length. There are also fun toothbrushes available that light up, play songs or have a favorite character on them so children like using it.

Model New Skills to Show that Learning is Fun

Children are always up for learning something new. Show children that learning is fun and you can never stop learning new things, even as an adult.

If you want to learn something new together, try learning about a different country or try making a recipe with a food new to your family. You can also explore new places as a family and learn about history while you do so. By doing things together, you can also get into more in-depth conversations since everyone is experiencing it together. You never know what you may learn from a child as well! Everyone thinks differently, but especially children as they have wide open minds.

So, let’s remember that children are always watching and listening. Let’s try to be healthy role models because they love to play “do what I do” all day long.

Choosy Kids in the Kitchen

In honor of #kidstakeoverthekitchen day, some of our Choosy Kids staff have shared favorite recipes from their childhood. It allowed us to take a trip down memory lane, and even give our parents a call to get the recipe! If there is a recipe from your childhood that you love, and you don't have it written down, put it in a cookbook because it may become a favorite of your child's and will forever be in their recipe book to share for generations!

Brianna Robins: Banana Bread

2 cups flour
1 cup sugar
1 stick of butter
1/2 tsp salt
1 teaspoon of baking soda
3 rotten bananas
 2 eggs

Melt the butter and add the sugar along with the eggs (already beaten). Then add the dry ingredients with butter, eggs, sugar, and bananas. Cook at 350 degrees for about 45-60 minutes. Insert toothpick, once the toothpick is dry, voila!

Christine - The Choosy Mommy's Meatballs 

1 pound ground beef
1/2 cup dry bread crumbs
1/4 cup milk
1/2 teaspoon salt
1/2 teaspoon Worcestershire sauce
1/4 teaspoon pepper
1 small onion, chopped (about 1/4 cup)
1 egg

Heat oven to 400 degrees. Mix all ingredients. Shape into 20 1 1/2 inch meatballs. Place in rectangular pan, 13x9x2 inches. Bake 20-25 minutes or until no longer pink inside.

4+ servings.

The Choosy Mommy tip: I put my meatballs into the microwave for 5 minutes prior to the oven. This helps to keep them in ball form and helps with the cooking process.

Paige Powers: Chicken, Broccoli and Rice Casserole

I actually had to call my mom and discuss what some of my favorite recipes were as a child. She said all I ever wanted to eat was cheesy potatoes. She also said she was pretty basic and made the same things every week for the most part: a meat, a vegetable, and a carb. She did point out one recipe that I liked and here it is:

2 boxes Uncle Ben's Broccoli Rice Au Gratin
1/2 cup celery (optional)
1/2 cup onion (optional)
Side note: She never put either in when I was young because I hated both of those veggies, especially onions, haha!
1 can chicken broth
1 can cream of chicken soup
2-3 chicken breasts
1 bag frozen broccoli

Cook Uncle Ben's rice per directions on the box
Cook chicken how you prefer (boiling works) and cut up into small pieces
Mix all of the ingredients together
Bake 1 hour at 350 degrees!

Pretty simple recipe, but it was one of my sister and I's favorite recipes!

Marianne Jenkins: Cheese Lasagna

As a kid, my siblings and I always enjoyed watching our parents cook, and as we got older, there are a few recipes that are still family favorites! Below is a lasagna that puts a spin on traditional sauce-lasagna.

1 bag of flour
1 1/2 jar of cheese sauce
2 1/2 cups water (for noodles)
4 cups of shredded mozzarella cheese
Seasonings of your choice (we always used salt, Italian seasoning and black pepper)
Vegetable oil or butter

Heat oven to 350 degrees. In a large bowl mix even amounts of flour and water (we never mixed all the ingredients at once, instead we did small batches of dough at a time, this helped to ensure we didn't make too many noodles) until the mixture is in a dough form. Add seasonings and knead. Then place flour on counter (to avoid dough from sticking), and lay the dough out. With a rolling pin, flatten the dough to be a desired thickness of noodle. Cut even strips.

Bring water to a boil in a large deep pan and place the strips into the boiling water (we always did a handful of noodles at a time). Use oil or butter to help noodles from sticking to the bottom of the pan. Once noodles float (around 3-5 minutes), carefully bring them out and put them in strainer. Once all noodles are done (this process of making small amounts of dough, flattening, cutting, and boiling can take around 15-25 minutes), begin assembling the lasagna.

Using a large glass rectangular pan, place a thin layer of cheese sauce at the bottom to ensure the noodles don't stick. Then begin the lasagna by placing one layer of noodles, followed by  thin layer of cheeses sauce, and a thin layer of mozzarella cheese. Continue this until you have layered the lasagna to the top of the pan.  Bake 10-15 minutes or until sides of the top layer are crisp.

10+ servings.
Tip: To make it a healthy Choosy plate, be sure to serve with fresh veggies or a salad.


Do you have a favorite childhood recipe? Is it written down for your children? And remember to check out this month's free song download from Choosy Kids called My Choosy Plate!

Back to School, Back to Routine

By: Christine Cox, The Choosy Mommy

Maybe your children are already back to school, or they will be heading back in a couple of weeks. It can be a happy and exciting time, but also a stressful time for both children and parents. Even though my daughter is only going to pre-school, I have to get us back into a school routine to make sure she gets everything done prior to leaving for school and is happy when we get there. The summer time really got us off our regular routine so it is time to hop back on board the school routine train!

Routine is Important for Any Age

No matter what age your children are, developing a daily routine can help keep their life organized and help eliminate chaos from yours. Children like routines that are predictable, regular and consistent. And since young children don’t understand time in minutes and hours, it is better to have a routine in place so they understand what event happens next.

Routines can also help children during difficult times of the day like when they first wake up in the morning, nap time, or bedtime. When children know what to expect when they wake up, there will be less arguments and they will learn to complete tasks before they can start other plans for the day.

And same with nap time and bedtime. By doing the bedtime routine prior to sleeping, they will feel more comfortable and prepared to calm their bodies and mind for sleep.

Implement a Routine

It is never too late to implement a routine, especially if a big life event is about to happen for the child – like going to school. No matter if this is your child’s first year going or their 12^th, going from summer time to school time can be a hard transition. Implement a routine that you can keep on track with year-round (this is where I need to improve). Here are some easy routines that children can follow every day, regardless if they are going to school or not, to help with their day.

• When your child wakes up in the morning, make it a routine to go to the bathroom first and use the toilet. Wash their hands next and brush their teeth while they are still at the sink. When they are finished with their teeth, have them move on to face washing and brushing their hair.
• Don’t let them hangout all morning in their pajamas. After they are finished in the bathroom, have them change into their clothes for the day. When you get them changing out of their pajamas and into other clothes, it is a trigger action to confirm that their day is starting.
• Many children wake up very hungry. 8-10 hours of sleep is a long time without eating for anyone, especially a young child. Have them eat a nutritious breakfast right after the bathroom routine.
• At this point, children might be ready to be on their way to school. If your child is still in pre-school or a half day school program and starts in the afternoon, now might be a good time to encourage free play or do something fun together.
• When your child gets home from school, have a routine in place to make the transition from school environment to home environment easier. If that means putting their backpacks in a certain place and going over paperwork together on the couch then do that. Maybe it is finding a healthy snack and going on a walk outside together. Whatever it is, ease the transition because school can be very stressful for children of any age.
• And finally, the bedtime routine, which can be the hardest of all. Children are busy little people. Getting them to calm down and relax their mind and bodies after a long day can be so hard. Start bath time at the same time every evening. After the bath is over, implement a routine: pajamas, teeth, book, then bed for example. Or if your children are movers like mine, bed time yoga is fabulous! You could also go over what will happen tomorrow in your routine so that your child knows what the plan is. 

I hope that this school year is wonderful for your children and you, the parent. This time goes so fast so it is important that we make the best of it!

What are your daily routines like when your children go to school? At what age did you start a routine? How much does your routine change from school to summer time?

About the Author: Christine Cox is the blog master for Choosy Kids and owner of The Choosy Mommy. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy, and son Cam, who is learning new things everyday. Click here to learn more about Christine.

Choosy Says ABC, 123, Protect Your Eyes from Harmful UV! 5 Tips for Keeping Eyes Safe and Encouraging Your Child to Wear Sunglasses

By: Christine Cox, The Choosy Mommy

As I look around the playground, 9 out of 10 moms are wearing sunglasses, protecting their own eyes from harmful UV rays. However, I start to question why my children are the only ones who are wearing their sunglasses while running around playing with the other kids. Protecting a child’s eyes should be just as important as putting on sunscreen before heading outside, eating wholesome meals and brushing your teeth twice a day. But why do parents avoid looking at the big picture of eye health? Just like learning the ABCs and 123s, Choosy says to protect your eyes from harmful UVs!

Whether you have a newborn baby or are 100 years old, protecting your eyesight should never get old. Finding the perfect pair of sunglasses should be just as important for children as it is for adults. Why? Because according to skincancer.org, children under age 10 are at a higher risk for skin and eye damage from UV rays. The skin on their eyelids and around their eyes is more delicate and vulnerable than adult skin. UV ray damage builds over time, so the sooner you start protecting your children's eyes from the sun, the lower their risk will be of ever developing future eye problems.

how do you find the best sunglasses for your little ones? Here are 5 helpful tips to keep eyes safe and to encourage your child to wear sunglasses:

1. Make sure you purchase sunglasses that are durable and protect against UV rays instead of just pretend plastic sunglasses. Look for sunglasses that are shatterproof and block 100% of the UV rays.
2. Let children choose their own pair. Choosy picked a purple pair and wears them constantly! There are sunglasses with super heroes, princesses, animals, prints and of course, come in multiple shapes, sizes and colors. 
3. The bigger, the better. Big sunglasses are stylish now for moms, and they are for children too. The more sunglass lens and frame there is, the more the skin is protected around the eyes. But make sure the sunglasses are comfortable and stay on your child’s face. There are super comfortable straps available to put on sunglasses to keep them from falling off little faces.
4. Wearing sunglasses is a learned “habit”. My 1 year old will put on and take off his sunglasses repeatedly, but I always make sure I offer them, tell him how cool he looks in them, and never force him to wear them. I did the same with my 3 year old and now she wears her sunglasses whenever we are outside without me even prompting her. Her “sunnies” are stylish, comfortable and fun to her, but to me they are protecting her sight for years to come. 
5. Sunglasses aren’t just for the summer time. Remember to protect you and your children’s eyes in the winter too as the reflections beating off of the snow can be even more harmful to eyes than when the sun reflects off of water. My 3 year old likes to wear big snow goggles in the winter time as they help keep her face 100% covered in the cold.

Do you wear sunglasses? If you have a child/children, do they? What are your tips on getting children to wear sunglasses?

About the Author: Christine Cox is the blog master for Choosy Kids. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy, and son Cam, who is learning new things everyday. Click here to learn more about Christine.

Navigating the Grocery Store

By: Jennifer Ripepi, MD

Navigating the grocery store can be a real chore, especially with children in tow. As a parent who has been in your shoes, I’d like to share some tips that may help you get through the shopping process with more healthful foods and less junk in your cart.

First and foremost, I found that preparation is key to a successful venture. Review the store ads either in print or on-line. If you do your shopping the first 2 or 3 days of when the weekly specials are advertised, you are more likely to find the items that are on sale. Different stores have different days of when prices are in effect so double check what your favorite store offers. This step helps you to work within a budget and you can even begin to plan meals for the week. Cutting coupons and comparing those to the store ads may also help you to save money on the items you need. You can also check out some money saving apps for your phone. A couple that are popular are Ibotta, Checkout 51 and Saving Star.

Make a list! How many times do we finish shopping and forget some important item? Keeping a running list in your kitchen may help. As you empty one of your stock items, then you can add it to the list. Too many times, our list at home (ominously referred to as "The List") begins as soon as I get back from the store. Just another part of being in a family!

Do not go to the store while you are hungry! You WILL buy items that you don’t need just because you are eating with your eyes. Take a bottle of water with you during your shopping trip and sip that as you stroll the aisles.

Understand your store's layout. Most large grocery stores have produce first and around the outside walls are the bakery, deli, meats and seafood, dairy and perhaps the frozen foods. This is where we should spend most of our time. Selecting healthy produce with attention to season, color and freshness will help us to prepare beautiful and vitamin and mineral packed meals. Lean proteins give us the building blocks for growth and repair. Dairy and dairy-equivalents like soy products give us calcium, protein and some Vitamin D for strong bones and muscles (among other things). Frozen foods may be a reasonable alternative if fresh produce is out of season or longer storage is needed. Sometimes these foods are convenient as well, but be aware that the more processed they are, the less control you have over what you are serving to your family. Try to stick to single ingredient foods without added flavorings.

The inside of the store has some aisles a health-conscious family should avoid. Snack foods like chips, pretzels, crackers, candy and cookies and the soft drink sections are huge parts of many stores. These foods rob our health and we really do not need those in our pantries. Feel like you "have to have it"? Get the smallest size available. Or better yet, do without and look at your total at the end of your trip.

The shelves are set up for eye level shopping. Your child sitting buckled into the seat of the cart will see sweetened cereals and the items at the checkout that are there for impulse buying. Plan for letting them know that Choosy would pick something else. Perhaps even talk about being Choosy at the store beforehand. It may save you some tantrums later.

What are your grocery shopping tips? Do you engage your children in the experience and let them help out when picking out produce? Do you discuss what the foods are that they are seeing?


About the Author: I have been a pediatrician for over 25 years. My husband and I have been privileged to raise 4 bright and healthy children. I have tried to gather wisdom from the families I have been blessed to meet during my journey. I believe in practical and flexible parenting to help raise healthy adults. I love to garden, hike, travel and cook and I am looking forward to hearing from Choosy followers.

In 2016, Let’s Go With 5, 2, 1, 0

By: Dr. Linda Carson

When I was in college I had a professor of early childhood who lectured that “children grow predictably, but their development depends.” In other words, growth (or maturation) will unfold inevitably, but development depends on life experiences. This is a very powerful statement worth reflecting on by adults. Healthy child development depends on the living and learning environments that are created and nurtured by grownups. It is awe-inspiring to be reminded that child development actually depends on the many decisions made on behalf of children by parents, grandparents, teachers, or other significant adults in the life of a young person. We are literally responsible for helping a child develop preferences, resiliency, decision-making, self esteem, social skills, respect for others, healthy habits, and the list goes on and on.

The relationship that parents share with their children has lifelong impact. Studies show that the benefits of sustained parental involvement affect all areas of a child's life, including health, academic progress, and life choices. More “family time” is associated with fewer high-risk behaviors such as substance abuse and delinquency, and lower rates of depression, eating disorders, and antisocial behavior. Other studies have shown that family rituals and traditions are associated with positive mental health outcomes.

So I’d like to suggest a healthy family ritual for 2016 that can impact the quality of life for all family members and have impact for years to come. Let’s embrace the 5, 2, 1, 0 campaign advocated by American Academy of Pediatrics and the Head Start National Center on Early Childhood Health and Wellness. The 5, 2, 1, 0 messages encourage:

• 5 or more fruits and veggies a day: A diet (meals and snacks) rich in fruits and veggies is associated with lower rates of chronic disease and may help prevent weight gain
• 2 hours or less screen time per day: Screen time promotes sedentary behavior, attention problems, and takes away from important and influential family time
• 1 hour or more of physical activity daily: Move more! Children and adults will experience health benefits by increasing and enjoying physical activity each day.
• 0 sugary beverages: Consumption of soda pop, fruit drinks, sports and energy drinks, powdered drinks, and even bottled sweetened tea is associated with cavities and excessive weight gain.

The American Academy of Pediatrics and the Head Start National Center on Early Childhood Health and Wellness have created Growing Healthy resource materials to help us. I especially like the family goal setting worksheet that will help us get started in 2016 with the 5, 2, 1, 0 approach to developing healthy habits. The Family Goal Setting worksheet also has great ideas for getting started. Print copies after downloading it here.

If you have children in your home, use this goal setting approach as a new family ritual and consider downloading our monthly calendars for more ideas for family fun. If you work with families share this information with them. If you do not have children in your home, use this goal setting worksheet for beginning to plan and document a new personal ritual. Be sure that your goals are small and achievable. If five fruits and veggies are unachievable to start, then challenge yourself with a number that can be do-able and increase as you adjust and enjoy. I suggest making your goals visible around your home on the fridge door, bathroom mirror, or a home bulletin board. Maybe you’ll decide to focus on just one of the messages and gradually add each of the others as you make progress. You can decide how to get started and how to use this information to reap health benefits that you will never regret.

So in 2016, let’s remember that children grow predictably, but their development depends---on YOU! And if health is wealth, let’s invest wisely. Happy, healthy New Year from your friends at Choosy Kids!

About the Author: Linda Carson, Ed. D, is the founder and CEO of Choosy Kids, LLC, and the Ware Distinguished Professor Emerita at West Virginia University. An award winning, nationally recognized expert, Dr. Carson has devoted her career to promoting healthy preferences for young children and the adults who make decisions on their behalf. Click here to learn more about Linda.

Brushing My Child’s Teeth: How Can I Help?

By: Amy Requa, MSN, CRNP

Did you know that October is National Dental Hygiene Month? It’s actually good timing, especially since children will be chowing down on their fair share of candy this weekend! The extra candy gives us an even better reason to think more about brushing teeth! Many parents of young children ask: “What is the best method for brushing my child’s teeth?” Well, often a picture is worth a thousand words, so here are a few photographs of different positions and methods that parents and caregivers can use to help young children with toothbrushing!  

Photos courtesy of Joanna Douglass, BDS, DDS

In the photo on the left, the adult sits in a chair while brushing the child’s teeth from behind. The child stands and leans back on the caregiver’s lap, using the adult’s legs for balance. See how the adult carefully stabilizes the child’s head, gently lifting or lightly pressing the lips away from the teeth with one hand, while brushing the teeth with the other? This actually makes it much easier for the adult to brush all surfaces of the teeth while the child still feels secure and won’t squirm away. Looking down at the child’s mouth from behind makes the child’s teeth more accessible to the brush, especially at the gum line where sticky plaque is most likely to build up in that space between the teeth and the gums. The plaque is the build up of sticky germs mixing with food/drink on all the surfaces of the teeth. Plaque eventually breaks down tooth enamel if it is allowed to stay on the teeth. The plaque on the surfaces of the teeth needs to be brushed away twice a day: in the morning and at night, right before your child goes to bed.

In the photo on the right, this toddler is allowed to stand up, probably on the couch, while the mom holds the child’s hands during brushing. After all, who says you have to brush your child’s teeth standing in front of the sink in the bathroom? You don’t! Use a very small amount of fluoride toothpaste and your child does not need to spit it out, so you can brush your child’s teeth anywhere in your home, maybe when your child is sitting in her highchair, playing in the bathtub, or joining you on the couch. 

Here are the most current guidelines from the American Dental Association: 

• For children younger than 3 years, caregivers should begin brushing children’s teeth, with a soft child-sized toothbrush, as soon as teeth begin to come into the mouth. Use a fluoride toothpaste in an amount no more than a smear or the size of a grain of rice. 
• Brush teeth thoroughly twice per day (morning and night) or as directed by a dentist or physician. 
• For children 3 to 6 years of age, caregivers should apply no more than a pea-sized amount of fluoride toothpaste to the soft toothbrush.  
• Adults should assist with toothbrushing until age 7 or 8.
• Replace toothbrushes when bristles appear worn (usually after 3-6 months)

How old were your children when you started to brush their teeth? Did they enjoy it? Have any tips to share on how you brushed their teeth?

References: 

Fluoride toothpaste efficacy and safety in children younger than 6 years: A systematic review. J. Timothy 
Wright, Nicholas Hanson, Helen Ristic, Clifford W. Whall, Cameron G. Estrich and Ronald R. Zentz, JADA 2014; 145(2):182-189. 

Fluoride Toothpaste Use for Young Children, American Dental Association Council on Scientific Affairs, JADA 2014; 145(2):190-191. 

About the Author: Amy Requa, MSN, CRNP, CPNP-PC, is a board certified Pediatric Nurse Practitioner. She has 20 years of experience in public health nursing, maternal and child health, family and community health promotion and has extensive health expertise in oral health, childhood obesity prevention and child nutrition. Click here to learn more about Amy.

Why Enforcing Rules Makes a Difference

By: Emily Murphy, Ph.D.

When I reflect on my childhood, I remember certain instances that I would say to myself, “I will never turn into my mother.”  Well guess what, I was wrong.  Don’t be mistaken, I love my mom more than the world itself, but as a head-strong child and adolescent there were certain things that I was convinced that my mom (and dad for that matter) had no clue about.  Below are a few examples of some of these things.

As a very involved and active child, my parents had a rule that both my sister and I were only allowed to be enrolled in a maximum of two organized activities at any one time.  So I was tasked with deciding between field hockey, cello, piano, softball, etc. At the time, I did not see any purpose for this parental decision being forced upon me. The only explanation that I could see through my child lens was that my parents were being mean and selfish.  Boy was I wrong.  Fast forward 15 years to the time when I became a parent myself and the reasons behind that rule now appear crystal clear. My parents developed and enforced this rule because they knew that family time was equally, if not more important than, a multitude of structured activities.

In our busy world today, many parents think that in order for their children to be successful they must get them involved in as much as possible.  But in reality, families need quality time together to be creative, to be physically active together, and to simply enjoy time together.  I often tell parents that I encounter through the various programs that I teach, that being overscheduled does not necessarily translate into having a healthy, happy child.  Many times, being overscheduled mean that children spend a lot of their spare time in a vehicle being transported from one activity to the next, eating fast food in the back of the car, and standing on a sport field waiting for a ball to be hit to them or their turn to play.  Unstructured family time can be filled with family-friendly physical activity like walking the dog or simply playing tag in the backyard. It can be spent preparing meals together, having a family game night, or a variety of other activities. 

Another thing that my parents always made us do when I was growing up was to sit down at the kitchen table and eat dinner together as a family most, if not all, days of the week.  Compared to my closest friends and neighbors, my family was one of the only families that had this ritual.  I used to think that my friends who were allowed to make themselves something to eat, or eat their meal in their bedroom or in front of the TV were so lucky.  Yep you got it, I was wrong again. 

Family mealtimes are important for many reasons.  Family meal times allow family members to connect and talk about important things that are going on in each other’s lives.  Eating meals as a family has also been shown to improve various health outcomes like more healthful dietary patterns (Larson, Neumark-Sztainer, Hannan & Story, 2007). In a study done in 2007, families who ate dinner together every day consumed an average of 0.8 more servings of fruits and vegetables compared to families who did not eat dinner together (Rockett, 2007). These families also had higher intakes of important nutrients such as dietary fiber, calcium, folate, vitamins B₆, B₁₂, C and E, and iron, and they were less likely to eat unhealthy fried foods and drink soda (Rockett, 2007).  In addition, children from families who eat together on a regular basis are more likely to have family support, positive peer influences, and positive adult role models (Fulkerson, Neumark-Sztainer & Story, 2006). 

I am sure glad my parents were right and that I was wrong about many rules that they had as I was growing up. In fact, most of those rules, including the two examples above, are now rules in my own household.  And yes, I am sure that my kids sometimes think that I am mean when I tell them to turn off the TV and put their cell phones away when we sit down together for a meal as a family, but I also know that when they look back at their childhoods they too will realize that my husband and I had these rules because we wanted what is best for their overall well-being. 

About the Author: Emily Murphy is an Obesity Prevention Specialist with the West Virginia University Extension Service.  By trade, she is a Pediatric Exercise Physiologist and her passion is promoting physical activity for kids and families.  While her daytime job is working as a faculty member at WVU, her most important, most rewarding and hardest (at times) job is being a mom to two amazing, creative and loving children.  

A state and national leader in childhood obesity prevention, Emily has nearly 15 years of experience helping children, communities and families get active and healthy.

She holds Bachelor’s, Master’s and doctoral degrees in exercise physiology from WVU. She served as an Extension specialist with the Family Nutrition Program from 2003 – 2005. She then joined the CARDIAC Project at the WVU School of Medicine where she helped implement and gain funding for new programs, like West Virginia Games for Health.

Murphy’s approach to better understanding and helping to resolve obesity issues is to begin by looking at the barriers unique to West Virginians.

To contact Emily, e-mail emily.murphy@mail.wvu.edu, or call 304-293-8589.

The First Day of Pre-School and Only a Few Tears Shed…By Me

By: Christine Cox, The Choosy Mommy

I did it. I just took Capri to her first day of pre-school. I ALMOST made it out of the building without shedding a tear until I saw a little boy crying about leaving his mom. Then I cried…Capri was fine.

I know that the experience of going to pre-school is going to be so rewarding for her. At her pre-school they are full steam ahead in learning over play, however, I fully believe in playing to learn and we do that at home. I am also thankful for fellow Choosy Kids blogger, Molly Luke, who shared her tips for going to school which really helped me!

My goal for Capri at pre-school is really to get her to adapt to being without me, to listen to someone other than myself or her dad, and to interact with other kids her age. She also needs to start to learn routines because we are a very flexible schedule kind of family!

I never went to child care or pre-school. I went straight to Kindergarten and to be honest, I had to take a test to even be allowed into the class because I missed the birthday cut off date by 3 days (parents – September birthdays are the hardest). I remember taking the test: building a tower of blocks, telling him my ABC’s and even correcting him when he spelled my last name wrong on the paper (it was a bit harder than it is now). Needless to say, after I corrected him we didn’t do any more tests…I was READY! Mind you, it was a half day program. Capri is in a 2-day, 2-hour program so the time difference is huge but I know that if I survived Kindergarten without even doing any kind of pre-school, then she should be fine.

This year, she is going to learn all of her ABC’s, how to count to 30 and learn lots of animals (hopefully some new ones that she doesn’t already know because she is an animal “expert”). Her teacher is amazing and a lot of parents with kids who already went through the same program have agreed that it is truly one of the best pre-schools in our area. Let’s cross our fingers that she meets some new friends (wouldn’t it be cute if she met her best friend in pre-k?!) and dives feet first into this new adventure…by herself, like a big girl.

And now the tears start to flow again. I knew this day would come. Everyone told me that time will just fly by when she is young but I truly had no idea time would go this fast. And now I look at Cam, already 4 months old, growing like a weed, knowing that in a short 3 years I’ll be doing this all over again with him. Hopefully I won’t cry, but who am I kidding, I am a mom.

How did you react when your children first went to school? Tell me your stories about this separation anxiety so that I know I am not the only one who cried!

About the Author: Christine Cox is the blog master and The Choosy Mommy for Choosy Kids. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy, and newborn son Cam. Click here to learn more about Christine.

Summer Fun!

By: Molly Luke, Early Intervention Specialized Instruction Teacher, Montgomery County Intermediate Unit, Norristown, PA

I know teachers typically say that “summer is their favorite time of year”, but since I teach all year long- yes, this is still true! Summer is my favorite season to teach, because you can almost guarantee to get the kiddies outside moving and learning each and everyday…with sunblock and water of course! Below is a great infographic which includes ideas for summer fun that you as a teacher or parent could incorporate with your child during the season. 

Summer Fun

I hope these ideas start your motivation that summer is a GREAT time to keep your children actives. If you still need specific ideas, please feel free to “follow” me on Pinterest. I have folders labeled “Summer”, “Outside Play” and “Rainy Day Activities” that I’m sure could come in handy!

About the Author: Hello! I have been teaching for about 10 years now, ages Pre-K through 8th grade…needless to say, I am a life-long learner and always looking for new thing to challenge my body and brain to do in a classroom! Outside of the classroom, family comes first! My husband Dan, baby Marshall and basset hound Penelope enjoy my naturally caffeinated personality on a regular basis. The whole family enjoys traveling, and I personally have a goal of visiting all 7 continents! 2 more to go! 

First Comes Brushing, Then Comes Flossing!

By: Amy Requa, MSN, CRNP

We have all heard about the key elements to excellent oral health and hygiene for young children: brushing their teeth twice a day, before bed and after breakfast, with a smear of fluoride toothpaste on a soft child-sized toothbrush; providing tooth-healthy drinks, such as water, instead of sugary beverages; flossing between teeth as soon as you see that they are touching each other; and taking your child for regular check-ups starting when the first tooth erupts. We’ve discussed creating good brushing habits with your children and starting regular check-ups when their first tooth appears, but what happens after they have been seen by the dentist and are on the way to mastering daily dental routines? 

On one of our recent posts, a mom mentioned that her little one likes to dip his/her toothbrush into a cup of mouthwash and rinse with that. It got me thinking, as I am sure many children would love to do that. What does it do to their teeth/mouth? Is it safe? 

The instructions on the label of mouthwashes is that children under six should not use the product. This is likely due to the fact that many, but not all, mouthwashes have a form of alcohol in their liquid and it is not safe to be swallowed in large amounts. This is something you will want to discuss with your child’s dentist. There’s no need to wait for your child’s next dental visit, just pick up the phone and call your dentist and ask for current recommendations! 

Also, it is important to understand that any ingredient that limits our normal production of saliva will actually be counterproductive and can even lead to more decay of our teeth. Saliva is very beneficial because it has a buffering effect on the “acid attack,” composed of acid waste products that are created when the bacteria in our mouths digest sugars and carbohydrates.

If your children are anxious to start copying your mouth washing techniques, my suggestion is to teach them how to floss instead. Flossing between two teeth that are touching is helpful because it breaks down the build-up of plaque between the teeth, which is essential to do because the toothbrush bristles cannot get in-between the teeth that are tightly spaced. It is important to help children with flossing because they do not have the manual dexterity to floss by themselves until they can write cursive. Be sure to move the floss gently under the gum line, where the germs causing decay are more likely to grow because that is where it’s dark and warm. The gum line is also where there are leftover food particles hanging out (which the germs love to eat). Flossing between our own teeth and our child’s teeth on a daily basis will disrupt the plaque traps and prevent the germs from building up. By demonstrating flossing between our own teeth on a daily basis, our children will want to copy us. 

The manufactured “flossers” for children are very helpful because they are easier to grasp for small fingers and they fit into small mouths more easily, plus they are colorful and animated looking! 

Have your children tried flossing? What age did they start? Remember to check out Choosy Kids CD and DVD collection for brushing songs and videos!

About the Author: Amy Requa, MSN, CRNP, CPNP-PC, is a board certified Pediatric Nurse Practitioner. She has 20 years of experience in public health nursing, maternal and child health, family and community health promotion and has extensive health expertise in oral health, childhood obesity prevention and child nutrition. Click here to learn more about Amy.

Gardening for Good

By: Kerry McKenzie

Research has shown that kids who are involved in growing and making their own food are more likely to try different foods and eat healthier.  And digging in the dirt is only half of the fun when it comes to gardening!  Getting dirty is so good for you!  Recent research has proven that there are health benefits to digging in the dirt.  There is a particular strain of bacterium in the soil that has been found to trigger the release of a chemical in your body called serotonin, which is called the “happy chemical” because it elevates your mood and decreases anxiety.  And on top of that, this little bacterium has been found to keep your brain healthy and possibly even treat cancer and other diseases. Contact with soil, through gardening or other means, is beneficial!  Now there's a great reason to get outside and garden for good and get your kids involved too!

You don’t need to have a green thumb to get started or even any plant knowledge. Kids can learn as they GROW! All you really need is a yard to dig in or a space to put a few containers. You can even reuse an old sandbox (remove the bottom) and turn it into a raised bed garden or keep the container that last night’s rotisserie chicken dinner was in and put some dirt and seeds in there.   

When planting in pots or an old sandbox, purchasing potting soil in bags is a good choice.  Keep in mind that plants need sunlight and water to grow, so plan your garden in a sunny spot that will catch rain or is easy for you to hand water with a watering can or hose.  If you want to plant your garden in the ground, remove all of the grass and rocks before you start. Tilling or breaking up the soil will help when you are putting the plants in the ground.

Involve your children in deciding which fruits or vegetables to plant as this may gain extra attention when gardening. Make sure to try some new fruits and veggies, like Okra!  I like to plant seedlings so the kids can watch them grow from the very beginning. You can buy seedlings at any home and garden store.  Gently place the seedlings in little holes, cover with a thin layer of dirt and drizzle with some water.

It's important to plant your garden at the right time, and the key is knowing when your area will see its last spring frost. You may lose your warm weather crops if you put them in the ground too soon. Search the Old Farmer’s Almanac freeze chart in your area! 

The next part is amazing!  Water, fertilize with old leaves, pick out the weeds and watch your plants grow. Before you know it you will have fruit and vegetables to pick and eat!  It’s that simple! And it’s fun!

What kind of fruits and veggies do your children like to watch grow? Share your growing tips with us in the comment section!

About the Author: Kerry McKenzie, B.A., M.S., has been working in education for more than 13 years. She is a Certified Health Coach, a 500 level (E-RYT500) yoga teacher and specializes in early childhood motor development. She has a passion for working with expecting moms, babies, toddlers and preschool age children and their caregivers at Greenville Health Systems pediatric clinic, child care centers and in the community. Click here to learn more about Kerry.

Be a Choosy Role Model with Fruits and Veggies: Give a Smoothie a Try

By: Christine Cox (aka Choosy Mom)

Some days it is tough getting your child to sit down and eat a meal, let alone a healthy and nutritious meal with the right amount of fruit and veggies. We’ve all been there. I spend an hour making a healthy dinner with my daughter attached to my leg screaming because she is “starving”. I really do feel great because I know she is going to get the right amount of fruits/veggies/meats, whatever it is that I am making, when she eats her meal. And finally, the meal is ready to eat and she decides she’s not starving anymore and runs off to play. I sit down at the table and just stare at my plate. It looks great and is healthy, but now my child, who was so hungry an hour ago, isn’t willing to take even just one bite.

It is hard to teach young children about time because when they are “starving” they want food NOW and not in an hour when it is ready. So what is a parent to do when hunger strikes?

Sometimes offering a drink is best! And if your child has been a picky eater, maybe a baby and me fruit and veggie smoothie would be a choosy choice! It won’t fill them up, but it will ensure they get a great serving of fruits and veggies!

To find out what amounts of fruits and veggies a child should be having, I’ve turned to Choosemyplate.gov. I have also found that the parent or care taker has to be a food role model. So if you make something that you don’t like, chances are your child may not like it too! But trust me, the smoothie recipe below was a winner for everyone in my house!

Thank goodness for Aimee Kleer-Gonzalez and her blog, BargainBites or I wouldn’t have ever tried, or thought to combine fruits and veggies, in a smoothie! Give this quick drink a try when dinner isn’t ready yet or even as a breakfast drink!

Baby and Me Smoothie #1 

What You Need:
1 cup Spinach
4 Strawberries (or 1 bananna or 1/2 cup frozen mangoes)
3/4 cup Plain Greek Yogurt **
1/2 cup Juice (Orange, Pear, Banana, Morning Blend, and Pineapple all work well)
1 tbsp Chia Seeds
1 cup Frozen Peaches

A short and simple list (that you can make up and change)!

To make the smoothie, just add these ingredients to the blender and blend!

It took my child a little while to decide that she liked it, but in the end, it was a winner! "Yummy, yummy in her tummy" is what I constantly heard after she took a drink! We made this for breakfast and she not only drank her smoothie, but continued to eat her breakfast as well. It wasn’t filling but it ensured she got some fruits and veggies in her diet!

Choosy would love this smoothie since it is green and nutritious! What other smoothies do you think Choosy would like? Share your recipe with us and we will be sure to give them a try! 

About the Author: Christine Cox is the blog master for Choosy Kids. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy. Click here to learn more about Christine.

A Special Time with Babies and Toddlers

By: Christine Cox (aka Choosy Mom)

I remember when my now 2 year old was born and I couldn’t remember any lullabies for the life of me. This 100% explains why she gets excited when she hears The Star Spangled Banner because it was the only song my brain could process (new moms will TOTALLY understand this brain malfunction dilemma).

My point is that those early months with your newborn are a special time and music really creates a bonding relationship. To this day, if I try to sing her a song that is a lullaby (AKA – Twinkle, Twinkle Little Star or Rock-A-Bye-Baby), I get the “mommy…shhhhh!” I don’t think it is because I am a bad singer, but I think it is because she wasn’t in tune to that music from the start. I really wish I would’ve had Choosy Kids newest CD to help me introduce her to songs that are meant for her age.

Our Special Time is a CD developed especially for newborns, infants and toddlers and their play partners (that’s YOU!) It has a mix of music that everyone can enjoy – even me! I played it for my 2 year old the other day and she really did enjoy it. She started to repeat the words from Baby Baby Bounce With Me after listening to it one time! The focus is on routines of your day and active learning for early brain development and body awareness. Who doesn’t love a song that helps parents move their little ones and gets older kids get up and moving!?

Now, if I sing a song from Choosy’s Our Special Time CD, I don’t get the typical “mommy…shhhhh!” She now sings with me, starts to do the movements (that her and I made up together) and enjoys “our time together” listening to music that we both love!

What artist or kind of music have been a hit with your children? Did you have the brain malfunction like I did when it came to singing songs to your new baby? What about your toddlers? Do they like a certain kind of music? Share with me!!!

P.S. - Happy Early Valentine’s Day to you! Check out some of our free Choosy Kids Valentine’s Day downloads! Also be sure to enter our daily giveaways on Twitter. Contest ends February 14.

About the Author: Christine Cox is the blog master for Choosy Kids. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy. Click here to learn more about Christine.

Being Nice: Never Too Early to Start

By: Deborah Thorpe, PT, PhD

How many times through our childhoods did we hear our parents or other parents telling us to “be nice”? That phrase appears in parents’ vocabulary as pre-toddlers begin to discover mobility and creep over to snatch a binky from another child’s mouth or pull a toy from another child’s hands. The realization of the ability to have power over someone or something immerges very early in life. Though developmentally appropriate, this early realization of power can turn into something much fiercer called bullying if the child does not receive modeling of appropriate behaviors. Bullying has developed at epidemic proportions across the lifespan, permanently affecting the lives of victims.

My nine-year old daughter, Skylar, made an anti-bullying brochure in one of her classes to teach young children how to react if they are being bullied. Her simple language and to the point explanation reinforced to me that bullying, in any form, is a black and white issue. It simply should not be tolerated under any circumstances! When I asked her to describe to me how she would talk to young children about what to do if other children are not being nice to them, she did not hesitate in her response:

I would say, “Have you ever been pushed on purpose or been called a hurtful name? Have you ever been made fun of because of who you are or the way you act or look? Then you have been bullied! A bully tries to make other children feel bad about themselves, but really the bully must be the one who feels bad if they want to hurt someone else. If you are being bullied, it is important to tell your teachers and your parents. They can make the bully stop hurting you. Remember we are all special and being nice to one other is the right way to treat everyone."

A great activity in which to engage your child is to develop an art activity or community engagement project that emphasizes being nice to others. Children celebrating differences, and families and communities creating inclusive environments should become the norm. For younger children it might be a poster to hang in their room that reminds them to play nice when on a play date. For older children, an activity might be to design a t-shirt that they can have printed and wear to declare their positive views on inclusion and anti-bullying. Starting early to expose and celebrate the differences that exist among us will go a long way to foster tolerance and inclusion in years to come.

It is never too early to learn that being nice to others is a powerful feeling! For more resources on anti-bullying, please visit www.antibullying.net and http://nobullying.com/count-me-in/.

About the Author: Deborah Thorpe, PT, PhD, has been a pediatric physical therapist, academician and researcher for 25 years. Her research focuses on fitness, physical activity, and health promotion for persons with cerebral palsy (CP) across the lifecourse.